Tuesday 6.8.19

CrossFit

4 sets

A1. Push press

8 reps with a 4 second eccentric each rep @ AHAP

No rest

A2. IYTU

10 reps per movement

No rest

A3. Hand over hand sled pull

1 length @ AHAP

No rest

A4. Side plank

30 seconds per side

No rest between sides

Rest 90 seconds between sets

AMRAP 14

12 pull ups

8 shoulder to overhead @ 70/47.5kg

12 deadlifts

30 double unders

------------------------

Conditioning

AMRAP 9

5 rounds

10/7 cal row

5 box-facing burpee box jump-overs @ 24/20”

In remaining time AMRAP

12 dumbbell snatch @ 22.5/15kg

1 rope climb @ 15’

Rest 2 minutes

AMRAP 9

5 rounds

100m run

8 burpees

In remaining time AMRAP

10 dumbbell power cleans

10 dumbbell box step-ups @ 24/20”

Rest 2 minutes

AMRAP 9

5 rounds

10/7 cal AB

5 dumbbell box step-overs @ 24/20”

In remaining time AMRAP

8 dumbbell shoulder to overhead

4 burpee pull ups

Rest 2 minutes

AMRAP 9

5 rounds

10/7 cal ski

10 box jump-overs

In remaining time AMRAP

6 devil’s press

8 toes to bar

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